LIFT @ home
Ladies In Fitness Together: Building strength & stamina by making workouts @ home exactly what we need them to be!
12 Minute Mom & Baby Workouts
Designed for moms with children 3 weeks to 10 months, as a loose timeframe.
Remember all movement counts!
Two Ways to Approach these Workouts
DONE ALL AT ONCE
workouts are by rounds or by time (AMRAP)
or
BREAK UP the workout throughout your day
stretches at one time in the day, one strength movement later, and another later
Remember, we can make exercise what we need it to be!
You WILL gain strength over time EVEN in small doses. Think of how your baby will get stronger, small repetitions that add up over time. Message me if you are having barriers come up; we can figure out a plan that best supports you!
Each workout will have 2 stretches to get you moving and then 2-3 strength movement
Workouts for the specific position or place you might need to be with your baby:
Standing baby holding or wearing
Sitting with baby (awake or napping)
Hands and Knees, On the floor
TIME GUIDANCE FOR WORKOUTS
Stretches will take = 2-4 minutes total
Strength Exercises = 4-10 minutes depending on your time & energy
Each workout have 2-3 strength movements. Choose how many rounds or set a timer to help with
2-4 minutes = 2 Rounds
4- 6 minutes = 3 Rounds
6-8 minutes = 4 Rounds
>>> FOLLOW ALONG DEMO VIDEOS WHEN YOU CLICK ON THE EXERCISE NAME - listen, watch & follow along <<<
Standing Baby Holding or Wearing
Equipment: dumbbells, sturdy chair or bench with wall or something close
Workout 1 - Dumbbells Only
Standing Side Bend with Arm Reaching Overhead
2-4 Rounds
8 /side Single Arm Overhead Press
Workout 3 - At the Stairs
5 /side Foot on Stair Hip Flexor Lunge Stretch + Rotation
5 deep breaths Standing Child’s Pose
2-4 Rounds or Set a Timer for 8-12 minutes
8-12 /leg Side Step Up
12 alternating Elevated Slow Mountain Climber
or 12 alternating Weighted Standing March
Workout 5 - No Equipment, Chair/Stair
Ankle Circles
Foot Supported Hamstring stretch
StarTouch
Side Arm Raise
Stepping Jack
Workout 2 - No Equipment
Standing Thigh Stretch
Standing Cat Cow - arms moving with spine arching
Set a Timer for 6-10 minutes
6 or 8 Squat (baby is your weight)
6 or 8 /side Standing Starfish Crunch
Workout 4 - Using a Chair
Seated Low Back Side Bend Stretch
Set a Timer for 6-10 minutes
alternating Bicep Curl into Tricep Extension
Send me your feedback, what would you like to see more of? What is working and what isn’t!?
Sitting - Baby on Lap
Sitting - Baby Asleep - Nap “Trapped”
Ankle Circles
Seated Leg Extensions
Shoulder Rotation, Elbow Supported on Couch
Sitting - Baby Awake
Single Arm Overhead Press
Bicep Curl
On the Floor
Workout 1 - No Equipment - Stretching Focus
Side Lying Rotation
Kneeling Hip Flexor Stretch
Workout 3 - No Pressure on Wrist - Stretching Focus
Lying Back of Leg Stretching + Ankle Circles
Lying Shoulder Rotations
Windshield Wipers
Sitting on a Yoga Block
Workout 2 - Small Loop Resistance Band
Glute Bridge
Glute Bridge Hold + March
Workout 4 - Dumbbells
Lying In Bed
Coming Soon